Heart Health For Kids

February is American Heart Month and according to the American Heart Association, all children age 2 and older should be getting at least 60 minutes of enjoyable, varied and developmentally appropriate physical activity every day. How does one promote physical activity in their child? The AHA recommends the following.

Reduce sedentary time (e.g., watching television, playing computer video games or talking on the phone)

Make physical activity fun

Be a role model with an active lifestyle and provide children with opportunities for increased physical activity

Exercise 40 minutes a day, 3-4 times a week. Think you don’t have time? We understand the feeling, but you’ll get the same heart health benefits if you divide your time into two or three 10- to 15- minute segment a day. Some easy ways to get started are as follows:

Get the leash out and walk your dog. Simple and effective – it’s good for you and for your pooch.

Play with your child. Children need a lot of physical activity to be at their healthiest. Go on a brisk walk, play tag or a sport to help squeeze in those extra minutes of activity.

Even if you’re stuck on work calls, that doesn’t mean you have to be stuck to your seat. Make it a habit to talk and walk while on the phone.

Use TV time as an opportunity to walk or jog in place or use free weights

Take the stairs or park further away from the store or office building, as way to squeeze a little extra exercise by walking.

Cook and eat “Heart Healthy.” This means eating more fruits, vegetables, whole grains, low-fat dairy, poultry, fish, nuts and avoiding red meat, as well as sugary and processed foods. The American Heart Association’s website, Go Red for Women, has some great recipes to help you get started.

Reduce sodium intake to lower blood pressure. The average adult consumes about 3,600 mg daily, but you should reduce your sodium intake to no more than 2,400 mg a daily.